Tag Archive for: cycling

Aero Bars: Enhance Your Triathlon Performance with Speed and Comfort

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Let’s talk about one of the coolest additions to your bike that can make you feel like you’re flying down the road: aero bars! If you’ve ever wondered what those extra handlebars sticking out of some bikes are, why people use them, and whether you should get a pair, you’re in the right place. Let’s dive in!

What Are Aero Bars?

Aero bars, also known as aerobars, are handlebar extensions that allow you to ride in a more aerodynamic position. They extend forward from your handlebars, letting you lean forward and tuck your body into a streamlined position. This reduces wind resistance, helping you go faster with less effort – perfect for those long triathlon rides!

Types of Aero Bars

  1. Clip-On Aero Bars:
    • Perfect for Beginners: These bars attach to your existing handlebars. They’re great for those just starting because you can remove them if you decide aero bars aren’t your thing.
    • Versatility: Use them when you need extra speed, and take them off when you’re just cruising around.
  2. Integrated Aero Bars:
    • Built-In: These are part of a bike’s design and are usually found on high-end triathlon and time trial bikes.
    • Enhanced Aerodynamics: Offers a sleeker, more aerodynamic setup but can be a bigger commitment.

Why Do People Use Aero Bars?

  • Speed: The main reason – they make you faster by reducing drag. In a triathlon, every second counts!
  • Comfort: Believe it or not, they can also make long rides more comfortable by distributing weight differently and reducing pressure on your hands and wrists.
  • Efficiency: Allows for a more efficient use of energy, crucial for saving strength for the running leg of your triathlon.

Pros and Cons of Aero Bars

Pros:
  • Increased Speed: Significant improvement in speed and reduced effort.
  • Comfort: Better weight distribution and less strain on the hands.
  • Efficiency: Helps conserve energy for the running portion of a triathlon.
Cons:
  • Control: Takes time to get used to steering and balancing in the aero position.
  • Cost: Can be an additional expense, especially for integrated systems.
  • Fit: Proper fitting is crucial, which can require professional help.

Getting Fitted for Aero Bars

Fitting aero bars correctly is essential. Here’s how to get it right:

  1. Professional Bike Fit: Investing in a professional bike fitting can make a world of difference. A professional will adjust the aero bars to match your body’s ergonomics, ensuring comfort and efficiency.
  2. DIY Fit Tips:
    • Arm Position: Your elbows should rest comfortably on the pads, with your arms parallel to the ground.
    • Reach: Adjust the length of the bars so you can reach the shifters without straining.
    • Angle: Keep your body in a relaxed, natural position to avoid unnecessary strain.

Aero bars can be a game-changer for triathletes, offering speed and comfort advantages that can help you crush your personal records. Whether you’re just starting or looking to up your game, they’re worth considering. Take the time to get fitted properly and practice riding in the aero position to maximize your performance at the Kerrville Tri.

Brick Workouts: Building the Foundation for Triathlon Success

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Elevate your triathlon training with brick workouts! Uncover the importance of combining disciplines, enhancing endurance, and building mental resilience. Explore dynamic workout ideas to conquer race-day challenges.

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How to Get Your Best Race Photos

Look your best in your Kerrville Tri race day photos with these great tips

Lights, camera, action! 📸 In the thrilling world of triathlons, every heartbeat, every pedal stroke, every determined stride is a moment worth capturing. Whether it’s your first race at the Kerrville Triathlon Festival or you’re a seasoned pro, nailing that perfect race photo becomes part of the victory. But how do you freeze those split seconds of glory into a frame? You’ve trained hard for the race; now it’s time to make sure the camera catches you at your best! Dive into our insider tips and tricks, and let’s make those race photos as epic as your performance. 🏊‍♂️🚴‍♀️🏃‍♂️

Swim

1. Think about your form

Looking good, heading into transition at Kerrville Tri

We have professional photographers out along the racecourse to capture your best moments throughout the triathlon. Since you know photographs are being taken, attempt to tighten up your form during the swim. You’ll be pleasantly surprised at how awesome a mid-swim photo of yourself can be!

2. Be ready to Smile

As you are making your way out of the water into T1, you can count on one of our amazing photographers to be there to capture the moment. Pro tip: smile BIG! We love seeing our participants having a great time moving on to the next portion of the tri, and these are often some of the coolest photos we get from Kerrville Tri!

Bike

1. Check your positioning

Giving the camera a thumbs up and a smile on the bike

Flash a quick thumbs up to the camera when you see it along the bike portion!

Bike photos are an awesome chance to get a great close-up race picture. However, no photo is worth losing control of your bike. We know everyone has their favorite riding position to be in when in the saddle. Rather than changing the position you’re comfortable with, simply give the photographer a smile or a thumbs up when you cruise past them! You’ll be very impressed at how they turn out. Keep your eyes on the road and flash the photographer a smile when you pass them by!

Run

1. Position your bib in T2

To make sure your personalized bib can be seen in your race photos, place it in the front-center of your race tri suit or shirt.  This is also important for the automated photosystems to use this to tag your photos. This way you don’t have to sift through thousands of photos to try and find yourself, FinisherPix will do it for you!

2. Stand Tall

After the swim and bike portion, we know you’ll feel tired throughout the run course. This is when we tend to let our shoulders fall forward. But, when you see the photographers up ahead, stand up a little taller! No matter how you feel on the inside, this is a sure way to make you look effortless during the run portion.

3. Lengthen your stride

Running through the Kerrville Tri run course

Look at that stride!

Elongate the appearance of your legs by lengthening your stride for a couple of steps when you see a camera! You don’t want to do this for the entire run portion of Smokin’ Good Tri, but it won’t hurt for a couple of photos when you catch a glimpse of the camera (not to mention, you’ll love how long your legs will look in these photos)

4. Relax your face and think positive

We know, easier said than done, but start practicing now when you go out for your training runs. Make your cheeks soft and say the word “Money.” Give it a try in the mirror and see for yourself. Hopefully, you’ll already be smiling from all the fun you’re having during the triathlon, but when you see a photographer ahead of you relax your face and enjoy yourself! We can assure you, the pictures are bound to turn out fantastic! Giving the photographer a thumbs up, about to cross the finish line!

5. Have fun!

This is by far the most important thing to remember if you want some incredible race photos. If you’re having a good time, it’ll show in the pictures. The photographers are there to capture your accomplishments, so the most important thing to remember is to have fun! You’ll be able to look back at these photos forever, so it’s important to make the most out of your experience.

And there you have it! Your comprehensive guide to looking your best in every snap from start to finish at the Kerrville Triathlon Festival. 📸 Whether it’s a poised swim shot, a dynamic bike capture, or a triumphant run moment, these tips are your secret sauce to memorable race photos. Don’t forget, your biggest asset is the joy of the race itself – let it shine through, and the camera will do the rest. Ready to immortalize your incredible achievement? Pre-order your photos now with FinisherPix and lock in that great discounted price. See you at the finish line, smiling and ready for your close-up! 🏁 🎉

Follow these steps, and get ready to look your best in all your Kerrville Tri race day photos! Pre-order your photos now with FinisherPix to get a great discounted price!

Achieve Your Perfect Bike Saddle Height

Adjusting your bike to the perfect saddle height is crucial in order to maximize comfort and payoff during your training rides for Kerrville Tri. Incorrect height leads to pain and discomfort during and after your ride. It can also prevent you from improving your performance on the bike. Learn the importance of correct saddle height, and how to adjust your bike to the perfect fit with these easy steps.

What is Saddle Height?

Saddle height is measured by the distance between the center of the pedal axle and the top of the saddle, or your bike seat. This is set by adjusting the seat post to your ideal height to balance your comfort and power on the bike. This height is arguably the single most important adjustment on your bicycle. Incorrect height can contribute to discomfort in the saddle, anterior and posterior knee pains, and ultimately limit how much power you produce.

How To Adjust Your Saddle Height

There are many ways you can approach finding your perfect saddle height. One of the best approaches is to establish it based on the rider’s individual ride characteristics and flexibility. You can follow the “heel to pedal method” before your next ride. This will get you in the ballpark.

  1. Stand next to your bike and raise the saddle to your hip to get an idea of where to start.
  2. Get on your bike, and place your heel on the pedal to determine if you will raise or lower your saddle.
    • If you are having trouble making contact with your heel to your pedal – the seat is too high.
    • If your knee is bent – it is too low.
  3. Put your bike on the trainer and adjust accordingly.
  4. Get back on your bike with your heel on the pedal and pedal backward to reach the six o’clock position.
  5. Your leg should be completely straight, without being overextended to achieve the correct saddle height.

Pro tip: Make very small adjustments during this process, then repeat until you have found the perfect height.

Ready to Ride

Once you find the proper height, use a piece of electrical tape around at the base of the post where it meets the seat clamp as a marker. Take a tape measure and record the measurements, in case you need to make very slight adjustments in the future.

Have a professional look at your bike every few years to achieve maximum comfort. After adjusting your bike to the perfect saddle height, make the first few rides short. Give it time!  Your body may need a few sessions to adapt to your new height before you feel yourself improving on your cycling journey. How often do you check your saddle height? Let us know on Facebook and Twitter.

Understanding the Different Types of Bike Pedals

When it comes to choosing bike pedals, you need to consider the best option to meet your needs depending on the kind of riding you’ll be doing. It’s all about personal preference and what you feel most comfortable with. If you’re in the market for some new pedals, keep reading to understand the different types of bike pedals to figure out which ones are right for you.

Types of Pedals:

There are two basic types of bike pedals: Flat and Clipless. Flat pedals are the more common of the two when it comes to triathlon because you wear regular running shoes with this type of pedal. Which is great and convenient for the bike to run transition. Clipless pedals are great for athletes who want to feel more at one with the bike. With these pedals, you’ll need to wear special cleats that clip into the specific type of pedal system that’s compatible with your cleats.

Different Benefits:

Flat Pedals

There are many benefits of flat or platform pedals. Any type of shoe you decide on will work with this type of pedal. They’re great for a quicker bike-to-run transition because, without changing shoes, you eliminate the need to spend any more time in transition.

Flat pedals also reduce any anxiety you may have about falling over during the bike leg. You can put your feet down to catch yourself, as opposed to if you were clipped into the pedals. Lastly, this is the more common and affordable option of the two kinds of pedals. Flat pedals can be found for $10 – $40.

 

Clipless Pedals

There are also many benefits of a Clipless Pedal (clipless means clipped in). Increase your speed during the bike portion by being clipped into your bike pedals. This allows you to take full advantage of your pedal stroke, which in turn allows you to ride faster once you have mastered the push and pull of it.

A smoother more efficient pedal stroke will lead to better average power output. Being clipped in can actually keep you a little safer while riding because it reduces the chance of your foot slipping off the pedal while climbing, descending, or fatigued. There are endless options when it comes to choosing clipless pedals if that is the

You can go clipless right from the start or use flat pedals until you are more comfortable in the saddle. There are benefits to each type of pedal, but the important thing is to choose what is more comfortable for you. Whatever you choose, spend time becoming familiar with your bike pedals to maximize your efficiency on race morning of Kerrvile Tri!

Chain Skipping? This May Be the Reason

Learn what causes skipping chains and what you can do about it

There are two main causes for skipping chains. The most common cause is the misalignment of the rear cogs and the chain itself. The second most common cause of skipping chains is wearing on the chain, cassette, and/or the chainrings. Read below to see what causes each and how you can prevent chain skipping and extend the life of your bike.

 

There are several things that can cause the misalignment of the rear cogs and the chain.

  • Improper cable tension. When the tension is incorrect the chain does not sit in line with the corresponding cassette cog and is trying to jump to the next cog. 
  • Dirty cable. The dirt prevents the cable from moving like it needs to. 
  • Slightly bent hanger for the rear derailleur. Can affect the alignment.

 

Skipping chains will wear on the chain, cassette, and/or the chainrings. The chain is the most likely to wear out first since it is made entirely of small, moving parts. Those parts tend to wear out faster when they are dirty or ridden dry. Chains on most modern drivetrains usually last anywhere from 1500 to 2000 miles. This can change depending on your riding style and how well you maintain your bike. If you keep your drivetrain clean and you tend to spin at a slightly higher cadence then you will get more mileage out of your chain. Follow these six steps to clean your drivetrain.

 

When the chain wears, it no longer sits evenly on the cassette cogs and chainrings. As this goes on the chain will eventually start to jump since the chain wears much faster than the cassette and chainrings. If you let your chain go too long it will start to wear down the teeth of the cassette first and then the chainrings. If the chain is replaced before it is too worn the cassette and chainrings will outlast the chain many times over. You’d much rather want to replace your chain than the cassette and chainrings.

 

Pro tip: Use this bike tool to measure chain wear at home. 

 

What is a Bento Box and How to Use One

Learn what a bento box is and how you’ll enjoy longer bike rides with it

Cyclists need proper nutrition, especially on longer rides. A bento box is a lightweight and effective way to carry more nutrition for your long bike rides. Carrying a gel or a waffle in a jersey pocket is a good option for short to medium distances. But when you’re increasing your mileage, lack of nutrition can lead to fatigue. During longer training rides you want to carry enough fuel with you without affecting your balance. Before you begin any long rides, make sure your bike has had a proper tune-up.

Bento boxes have a minimalist design, won’t flap around in the wind, and aren’t too clunky. They’re also available in a variety of sizes. Some bikes have fittings designed to install bento boxes. However, most of them are affixed with Velcro straps to your bike frame. The ideal bento box should be small enough to not slow you down or impact your form. But you also want them to be large enough to carry everything you need. Are you ready to add a bento box to your bike? Check out three of our favorites below.

Zone3 Aero Top Tube

The shape of this Zone3 Top Tube allows you to carry what you need without overloading your bike. This bento box can be fitted to the top tube of your bike around the stem. It has loop straps and four hooks. It neatly fits the frame of your bike. You’ll have easy access to everything you need during your ride. This box can also store your phone, keys, or credit card. It’s manufactured from a waterproof material with a large waterproof zipper.

Apidura Top Tube Pack

Apidura is known for its ultralight equipment, like its Top Tube Pack. This box is made from tear-resistant, lightweight, and waterproof Hexalon material. This tough, durable pack is lightweight, weighing only 107 grams. It has dual mounting positions to suit different bikes. The flip-top lid has a magnetic closure making opening and closing very easy. In case your bike does not have top tube mounting points, Apidura provides Velcro straps to strap the pack to the top tube.

Oveja Negra Snack Pack XL

This bento box comes in lots of designs and colors. The Snack Pack remains stable in any road condition due to its wide Velcro top-tube strap. This bag has a large interior and a zipper which can be easily grasped even with gloved hands. The Bolt-On Snack Pack is available in different sizes and bolt-on styles. It weighs 3.6 ounces and is made in the USA.

Keep Working To Your Next Goal: Winter Running Events

“Comfort zones: If you live in one too long, that becomes your norm. Get comfortable being uncomfortable.” — David Goggins

If you’ve ever completed a triathlon, you already know what it means to break through your comfort zone. Not everyone can, or will accomplish that in their lifetimes. But when it comes to the off-season, it’s easy to fall into your couch and let the weeks fly by. This article will show you how making new goals during winter training can actually transform you.

 

Where Are You Headed?

So you’ve done a triathlon or more. You’re no stranger to discipline. You know what it means to endure long hours of training just to arrive at that final cathartic moment when you blaze past the finish line.

And now it’s off-season. Winter’s here. You can feel it in your bones. Your calendar’s filled with parties and other fun activities instead of training.

This is when the days grow shorter, and the ground becomes colder. None of these are ideal circumstances for training outdoors. So why not relax and let loose?

Here’s the thing.

You don’t suddenly transform into who you’re supposed to be on race day. You get there — slowly — by sculpting your body day-after-day, inch-by-inch. 

Everything you do before race day is what makes you who you are. In this sense, it’s arguably more important that you participate in winter training than at any other time. 

All else remaining equal, the athlete who doesn’t let themselves go during the off-season has a competitive edge over everyone else who does. 

And just because it’s winter doesn’t mean you can’t train. While it’s not the most ideal time for breaking your past records, it is the best time to focus on maintenance, covering up weaknesses, and becoming injury-proof.

 

Enter The Half Marathon

Whatever goals you might have for the future, it’s a good idea to do half the distance of next season’s race in preparation. You don’t need to exceed a half-marathon.

Stay active, but reduce the length of all your training sessions. This is because you want to focus on recovery, overcoming injuries, and keeping your mind sharp. 

As long as you stick with a consistent regimen, you can always add or subtract volume later. But if you completely ignore winter training then it’ll take a long time for your body to return to its peak condition. You need to keep the engine running so you can jump into action whenever you need to.

Even if you can’t go outside, you can swim, bike, and run on a treadmill indoors. You can fix up imbalances, weaknesses, or take up yoga and strength training to explore new ground.

One of the best ways to experience a half-marathon is through the 3M Half marathon that’s held in Austin, Texas on January 23, 2022. This event features a course that’s 13.1 miles (21.08 km) long. It ends with a post-race party that’s filled with plenty of food trucks serving some of the best tacos and BBQ you’ll ever have. Make sure to sign up before race day to remain eligible.

Or, if you wait a little longer, you can enter the Ascension Seton Austin Marathon, Half Marathon and 5K on February 20th. This course passes through some of the most iconic landmarks in Austin, and is close to some amazing hotels, restaurants, and shops that you can enjoy with your whole family.

Don’t think. Sign up now. Imagine crossing the finish line to a roaring crowd all over again. You’ll only ever regret the things you don’t do and never the things you’ve done.

 

How to Stay Motivated on the Indoor Trainer

Crush your rides on the indoor trainer and stay motivated with this advice

Indoor trainers are a great way to stay fit and on top of your training. You can catch up on your favorite show, keep an eye on the kids, or avoid cycling in inclement weather. Using your indoor trainer is a great way to avoid air pollutants and the dangers of traffic. Hop on your indoor trainer and keep working towards your goals and continue to track your progress. You can set your own pace and follow what’s on your training plan. Select the resistance levels and choose your mileage to mimic an outdoor ride. During unfriendly cycling weather, indoor trainers provide a great way to maintain your training schedule. The tips below will help you stay motivated when riding your indoor trainer.

Pro tip: train with what’s most optimal for you and your budget. Learn about the difference between trainers and rollers. The advice below can apply to both of them!

Set a goal for your ride

Whenever you swim, bike, or run during training you should have a goal set. Whether it’s time, distance, or level of difficulty, accomplishing a small goal will help with your larger goal. You should do this whether you’re cycling outdoors or using the indoor trainer. Target your ride, distance, intensity, and resistance levels to help you accomplish your goal.

Take a break

Breaks work wonders and can make your triathlon training session more engaging. Simply get off for a few minutes. You can stretch, hydrate, grab something to eat, and get back to riding. Your body will feel more refreshed after a quick break. A break from the indoor trainer can be just like stopping at a gas station on your long ride to refuel.

Listen to your favorite upbeat music

Let’s be real. Music helps improve our focus. Pick up the earbuds or headphones and switch on some adrenaline rush inducing tunes right away. Listening to music is much safer on your indoor trainer than the open roads. You should never listen to music when cycling on the roads. You need to listen to your surroundings and be completely aware of what’s going on. But if you’re on the indoor trainer, add these 5 songs to your playlist and crank it up!

Catch up on your favorite TV shows

You can multitask with ease. This is one of the distinctive benefits of using an indoor trainer. Busy schedule keeping you from the latest season of your favorite show? Turn it on during your workout and the miles will fly by. If your training calls for a longer ride, click play on one of these sports movies on Netflix. This way you don’t have to mess with changing the channel or choosing another episode on your long ride.

Virtually ride with others through an app

Ride with your friends on your indoor trainer with a cycling app like Zwift.

Training in the digital world has its perks, especially if you’re riding indoors. If you can’t ride outdoors, there are many apps that allow you to complete a tough workout or ride virtually with your friends. You can even cycle anywhere in the world! This is a great way to stay motivated and switch up your indoor trainer routine. If you plan to use the app Zwift, check out this helpful guideline to get started.

Reward yourself

Just like any training, make sure to reward yourself. This will help keep up your motivation. Rewards for crushing smaller goals should be the same whether you’re outdoors or not. Your big goal is rewarded by crossing the finish line. Make sure you reward those smaller goals to keep chasing the larger goal! You could book a massage or get take out from your favorite restaurant.

In the digital era, indoor training has become far more engaging than we can imagine. You can catch up on your favorite shows, ride anywhere in the world, or challenge your friends. You’re also able to mimic various elements of your training plan, including resistance, difficulty, and duration. This helps you maintain your training and stay on track. Make sure you reward yourself when you hit those smaller goals on your way to your bigger goal!

Why Triathletes Should Work on Bike Skills

Improve as a cyclist and ride as safely as possible when you master these bike skills

It is not “just riding a bike.” Everyday bike skills will not make you a better cyclist, but they can provide the foundation for you to improve. For triathletes, you can’t take advantage of speed if you don’t master certain bike skills like shifting gears and handling turns. In triathlon, every second matters. If you can get better at handling your bike, then you can potentially shave minutes off your time. Ride safely and improve as a cyclist when you master these bike skills. Pro tip: for added safety, memorize and follow the cycling rules of the road.

Practice these bike skills

Be energy efficient

Cyclist rides in an aero position, smiling at the camera, during the 2018 Kerrville Triathlon. Credit Ed Sparks.

Riding in an aero position allows you to be more energy-efficient. Credit – Ed Sparks

When you ride fast, aerodynamics play against performance by way of air and wind resistance. Proper body positioning on the bike can reduce wind resistance and make you more energy efficient. The smaller you can make yourself on the bike, the less wind resistance. If you can continue to maximize your power output in this position, you’ll save more energy for the rest of the ride and the upcoming run. Pro tip: minimize the amount of time you’re sitting up and stay in the aero bar more to reduce wind resistance.

Shifting gears

The difference between a pro and an everyday cyclist is their ability to shift gears at the most appropriate time. This is a skill that most triathletes may take for granted.

Below are the three secrets in exploiting situations using gear shifting skills

  • Climbing: Don’t go to an easy gear directly. Shift gears in their sequence as the climb advances to maintain momentum and efficiency.
  • Change gear after accelerating: You know from experience that it is easier to rev a fast gear than a heavy gear. Increase the tempo of the gear to shift into a heavier gear to overtake or a similar maneuver.
  • Heavy gear: While riding with a group, change to a bigger gear for a steadier pace that saves energy.

Passing other cyclists

Cyclist takes the corner for the final turn before transition at the Kerrville Triathlon. Credit Ed Sparks.

Get out as wide as you safely can when handling a corner. Credit – Ed Sparks

As a USAT-sanctioned event, Kerrville Triathlon abides by all of their rules. The passing rules should be followed on training rides too. 

  • Keep three lengths between the cyclist in front
  • Pass on the left, never the right
  • Complete within 15 seconds

Handling corners

Mastery over this skill can help you maintain as much speed as possible. Follow the below steps to maneuver corners like a pro.

  • Launch into a corner in an open curve
  • Hook the peak point of the bend
  • Get out as wide as you safely can
  • If you need to slow down, do it before entering the corner
  • Never apply brakes while in the bend

Hydrating

Cyclist rides during the rain with her hydration bottles visible during the Kerrville Triathlon. Credit Ed Sparks.

Make sure you have plenty of hydration with you for longer rides. Credit – Ed Sparks

This is often the toughest skill to master for most cyclists. When practicing this, start off at a slower speed and build your way up. If your bottle is in a rack below you, get some speed and stop pedaling. As you coast, focus on your balance. With the hand you’re most comfortable with, reach down and grab your bottle. Maintain balance of the bike with the other hand. Drink and place the bottle back. Repeat as necessary until you become more familiar. Increase speed and add pedaling as this move becomes more natural. Pro tip: this blog further breaks down how to hydrate while you ride and highlights the best items for just that.

Fixing a flat

Don’t get caught stranded because of a flat tire. This information is valuable whether you’re racing or on a long training ride. To fix the flat tire of a bike, follow the below procedure. Make sure you’re prepared for anything and when you have these essential items in your saddlebag.

  • Remove the wheel from the bike and take out the tube
  • Closely inspect to find the puncture, check for embedded objects
  • Replace the tube with a spare or patch it up
  • Put everything back and continue riding

Set aside time every day to practice these bike skills. You will get better over time, especially as you become more familiar and comfortable with each skill. Before you know it, you’ll show others the tricks you come up with to make cycling easier for yourself.